28 Days Fat Burning Diet and Meal Plan

Weight loss at any age requires a well planned diet and regular exercise session. A disciplined meal and workout plan is more important in weight loss programs for men over 40 because our body slows down after this age. The better way to plan your weight loss program is to get it designed under the guidance of an expert as per your needs and stamina level or following a workout plan which focuses on eating natural  diet, drinking water and includes different forms of exercise which goes from easy to hard level. The different levels of exercise will help you build stamina and boost it in due course of time. You will also need someone to watch over you if you think you can dodge the weight loss plan. Support of your family and friends will keep you motivated to achieve your goal.

weight loss programs

Weight loss workout programs for men

Exercise and diet are complement to each other when it comes to weight loss. Ignore any one of them and you can never achieve your desired shape. You can choose from variety of light or heavy exercises according to your requirement but expert guidance is highly recommended while doing so.

Cardio to build stamina

Cardio to Build Stamina

Cardio is part of weight loss programs

This form of exercise is the safest way to start your weight loss program because it has different exercises which are interesting and keep you going without stressing yourself. Some of the popular cardio exercises are running, jogging, cycling, skipping, sports, hiking, climbing and rowing etc. If you are thinking of doing cardio without teaming it up with weight training then you should perform cardio for three to five sessions per week and each session should be of 45 – 60 minutes. On the other hand, if you are adding resistance training in your weight loss programs then 2 – 3 sessions of cardio is enough. If you have not exercised for a long time then you should go for simple exercises first before moving for the heavy ones to build stamina. Always remember to warm up and keep yourself hydrated before workout.

Benefits of resistance training

Resistance training is very important in weight loss exercise programs as this helps in toning and shaping up of the body. It is a high intensity activity which uses up most of your stored energy deposited in your body in form of fat bodies. Therefore, it helps in melting away the fat deposits from the troubled regions of the body and gives you a desired shape. Beginners can get noticeable results in terms of weight in 2 – 3 sessions per week. Each session should be of about 45 – 60 minutes and it should include combination of multi joint or compound movements such as lunges, squats, dead lifts, bench press, overhead press, bent over row etc. It should also include single joint or isolation movements such as bicep curls, triceps dips, calf raises, cable flys and hyper extensions. Always perform resistance training under the guidance of professional trainer in gym or at home if you are a beginner as it can prevent any kind of injury.

Weight loss programs – meal plan

If you are working hard on your body but not taking appropriate calories then you can become low on energy which can cause complications. If you want to lean and fit then you must follow a meal plan which fit your requirements. Your success relies heavily (up to 65 percent) on a well designed meal plan.

Dietary guidelines for 4 weeks diet plan

Here are three simple dietary rules to get lean in 28 days time. Try to eat only fresh and clean food means minimum or no intake of processed food.

You should eat at least 1 gram of protein everyday because if your protein intake will be low then you will lose muscles along with the fat but if your protein intake will be higher then you will retain your lean muscles during your dieting phase. Include high quality protein sources like egg whites, poultry, and lean meat and protein supplements. The diet listed here contains 220 – 250 grams of protein daily which is sufficient for male weighing 200 – 250 pounds. If you are more than 250 pounds or you need additional food then you can take a protein shake as an easy quick fix.  You can cut out 3 ounces of meat or chicken per day from the diet if you are less than 180 pounds.

Keep your daily carbs intake between low (100 grams) to moderate (150 grams) level. Keep on rotating between these two levels in order to retain the high energy. Avoid simple carbs and include more complex carbs such as oat, potatoes, brown rice and whole grain bread to your diet.

Always keep yourself hydrated by drinking plenty of water as the body tends to lose water during the workout sessions. It will help to remove the toxins from the body and relieve fatigue.

4 week meal plan

Day 1

Today’s meal contains 1817 calories from 255 gram proteins, 98 grams carbs, 37 grams fat and 20 grams fiber.

Meal 1: 6 egg whites cooked with 1 egg yolk + half cup oat meal + half cup strawberries

Meal 2: 1 cup green veggies + 8 oz. chicken breast

Meal 3: Tuna sandwich + 2 slices of whole wheat bread + 1 tablespoon fat free mayo + 2 leaves of lettuce

Meal 4: protein shake made with 40 gram whey protein

Meal 5: chicken salad with 6 oz. chicken breast and 2 tablespoons of Italian dressing, ½ medium size tomato, ½ cup broccoli and 2 leaves of lettuce.

Day 2

This day meal plan gives you 1959 calories which came from 254 gram protein, 132 gram carbs, 39 gram fat and 17 gram fiber.

Meal 1: 1 medium bagel with 2 tablespoon reduced fat peanut butter + 6 egg whites cooked with 1 yolk

Meal 2: 1 cup brown rice + 1 cup green veggies + 6 oz. chicken breast

Meal 3: 1 cup green veggies + 6 oz. lean steak

Meal 4: protein shake made with 30 – 40 gram whey protein

Meal 5: 8 oz. of halibut fish + 1 cup broccoli

Day 3

This day is again low calorie day similar to first day consisting of 1862 calories derived from 226 grams proteins, 149 grams carbs, 35 grams fat and 23 grams fiber.

Meal 1: ½ cup oatmeal + 6 egg whites cooked with 1 yolk + 1 piece fruit

Meal 2: 1 cup green veggies + 8 oz. of chicken breast

Meal 3: 1 cup green veggies + 6 oz. lean steak + 1 large baked potato

Meal 4: low carb / low protein bar

Meal 5: omelets made with 8 egg whites and 1 yolk cooked with ½ cup broccoli + fresh salsa

Day 4

This day consists of moderate calories about 1984 calories coming from 226 grams protein, 200 grams carbs, 29 grams fat and 28 grams fiber.

Meal 1: 1 cup whole grain cereal + 1 cup 1 percent milk + 1 fruit + 1 tablespoon peanut butter

Meal 2: 1 large baked potato + 1 cup green veggies + 6 oz. chicken breast

Meal 3: 1 large baked potato + 1 cup green veggies + 6 oz. lean steak

Meal 4: protein shake made with 30 – 40 grams whey protein

Meal 5: 16 oz tuna made with 1 tablespoon fat free mayo + 6 – 8 stalks asparagus

Day 5

This one is again low calorie day with total 1846 calories from 258 grams proteins, 122 grams carbs, 32 grams fat and 23 grams fiber.

Meal 1: ½ cup oatmeal + 7 egg whites cooked with 1 yolk + ½ cup strawberries

Meal 2: 1 cup green veggies + 8 oz. chicken breast

Meal 3: 1 large baked potato + 1 cup green veggies + 8 oz. sliced turkey

Meal 4: protein shake made with 30 – 40 grams whey protein + 1 cup berries

Meal 5: 7 oz. lean steak + 6 – 8 stalks asparagus

You can follow this meal plan for 28 days along with regular exercising. You can have cheat meal but only once on weekend. We suggest you to consult to your physician or dietician before going for any weight loss programs if you have contradictions like diabetes, low or high blood pressure etc. last but not the least you should enjoy your weight loss journey and not consider it as a burden. Being healthy is necessary not being lean so stay motivated and get going.

sumit chopra

sumit chopra

Blogger at Blogging Studio
Sumit Chopra is co-founder of Blogging Studio, growing internet marketing company in India. He is an avid reader, other than his work he has an interest in blogging.
sumit chopra

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